Tuesday 2/4/2025
Latest Blog
https://www.ericjustin.com/blog/seeking-first-the-kingdom-of-god-a-guide-to-kingdom-focused-living
Scripture
“But seek first the kingdom of God and his righteousness, and all these things will be added to you.”
-Matthew 6:33
Warm up
https://youtu.be/MIfKmfXTq64?si=MPuiTzDgHkH39aB2 (watch first 15 minutes for warm up)
GPP
For max load
3-2-2-1-1-1 bench press
:30 L-sit after each set
3 minutes rest
Notes
Scale L-sit to bent knee if needed
Accessory
2x18 single arm dumbbell fly
SPP
This is where you add in your goal specific training.
Add a small amount of practice/training before or after workouts 2-3x a week. Complete mobility work instead if muscles, tendons, joints and/or ligaments feel overworked and need additional recovery time.
See how to train goals, view scaling options and mobility ideas per muscle group: https://docs.google.com/spreadsheets/d/1JwU8KwVEbMVC1FCvgd0f0hXncENWKu-MxfnjVk7I__4/edit?usp=sharing
Aerobic Conditioning
Scheduled every Thursday, these days are meant to work low-moderate heart rate zones and further develop the oxidative system. If you would like to progress in this area without over training complete 1-3 sessions a week (including Thursdays session). Ask us for additional guidance
Cool down
Pick tightest area to stretch or roll for 1-3 minutes
Complete additional stretches, SMR and/or active recovery as needed
Additional
Once every quarter of the year take a week to recover mentally and physically from high intensity training: Complete aerobic workouts such as biking, rowing, swimming or take additional rest days. Do this around every 13 weeks, after a competition, while traveling, during a busy week or use it if you’re not feeling well. Only use once a quarter (winter, spring, summer, fall)
Winter goal final test: 1st two weeks of March
Spring baseline test: 1st two weeks of March
Spring Community Workout: TBA